Hello,
This is Amanda and I'll be guiding you through a short yoga nidra practice designed specifically for those moments when you have just a few minutes to yourself.
Maybe your child is sleeping.
Maybe you have a small window before you need to get back to your day.
Maybe you simply found 10 minutes where no one is asking anything of you.
Whatever brought you here,
You don't need to make these minutes productive.
You don't need to catch up.
You don't need to get anything done.
For these next few minutes,
You get to rest.
Begin to settle into a comfortable position.
You can lie on your back,
On the floor,
On a couch,
Or on a bed.
Place a pillow underneath your knees if that feels good.
Place a pillow underneath your head to support the neck.
You can cover yourself with a blanket if you'd like.
And allow your eyes to gently close.
Perhaps placing an eye covering over top of them.
Take a moment to make yourself as comfortable as possible.
Because for the next few minutes,
There's nowhere else you need to be.
Take a slow,
Deep inhale in through your nose.
And then as you're ready,
Exhale with a soft sigh through your mouth.
Again,
Inhale deeply in through your nose.
And exhale sight out through your mouth.
One more time,
Deep inhale breath.
And as you're ready,
Exhale,
Sigh it out.
Now let your breath return to its natural rhythm in and out of your body.
Feel the surface beneath you.
Notice that you don't have to hold yourself up.
The earth,
The floor,
The bed,
The couch.
Whatever you're lying on is supporting you here.
Allow yourself to be held.
Feel your toes soften.
Your feet relaxed.
Your calves become heavy.
Your thighs become heavy.
Your hips soften.
Feel your belly relaxed.
Your chest soften.
Your shoulders drop away from your ears.
Let your arms become heavy.
Your hands relaxed.
Soften the muscles around your eyes.
Relax your forehead.
Unclench your jaw.
Let your tongue rest heavy in your mouth.
Feel your entire body becoming heavier.
Nothing to do.
Nothing to fix.
Nothing to accomplish.
Now bring your awareness to your right hand.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The palm of the hand.
The back of the hand.
The wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Right side of the chest.
Right ways.
Right hip.
Right thigh Right knee.
Lower leg.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Right big toe Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole right side of the body.
Now the left hand.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Risks.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Left side of the chest.
Left waist.
Left hip.
Left thigh.
Left knee.
Lower leg.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole left side of the body.
The whole right side of the body.
The whole left side of the body.
The whole body.
Feel your entire body resting here.
Now bring your attention to your breath.
Notice your belly gently rising as you inhale and falling as you exhale.
You don't need to change your breath.
Just notice.
And as you breathe,
Imagine that you're setting down everything you've been carrying today.
The mental checklist.
The things you need to remember.
The laundry,
The dishes,
The emails,
The decisions.
The things your children need from you.
The things you need from yourself.
Imagine placing all of it beside you.
It will still be there when you return.
But you don't need to carry it right now.
For these few minutes,
You're allowed to put it down.
Feel the weight of your body.
Feel the support beneath you.
Feel your breath moving in and out.
And simply rest.
You don't have to fall asleep.
You don't have to relax perfectly.
You don't even have to feel peaceful.
Just give yourself permission to stop doing.
And simply be for a few moments.
Begin to notice your surroundings.
Feel the surface beneath you.
Notice the temperature of the air against your skin.
Hear the sounds around you.
Begin to deepen your breath.
Perhaps wiggling your fingers and toes.
Maybe stretching your arms overhead if that feels good for you.
And when you're ready,
Gently open your eyes.
Take this feeling of having paused with you into the rest of your day.
You don't need to wait until you have an entire afternoon to take care of yourself.
Sometimes a few intentional minutes can be enough to remind your body,
I am allowed to rest too.
Your Yoga Nidra is now complete.
Thank you so much for practicing with me.
Bye for now.
